WOD torstai 1.10.2020

Endurance torstai klo 8, 16, 17.30 ja 19.10 In the teams of two alternate full rounds for 40 minutes: 5 burpee box overs 20/24″ 15 KB swings 24/16 kg 300/250 m row ——- Muscle ja power klo 10 / 17.10 / 18.10 core Kehonhuolto klo 9 / 17 / 18.30...

WOD keskiviikko 30.9.2020

WOD keskiviikko klo 9.30, 16, 17,30 ja 19: Skill: Toes to bar 16 min AMRAP: 3-8 T2B 12 DB squats 3-8 T2b 12 DB hang clean and jerks – Rest 90 s between rounds- 3 sets: 5+5 cossack squats 3+3 quadruped shoulder CARs – Slow and controlled!...

WOD tiistai 29.9.2020

WOD tiistai klo 9.30, 16, 17.30 ja 19: Bench press 5 RM -then- 3 x 5 @ 85-90% of max Accessory: A. Three-point Row 4 x 8+8 B. DB Bicep curl and press 4 x 8-12 – Rest 60 s between sets, alternate- —– Muscle ja power klo 11 / 17.10 / 19.10 (powerlift)...

WOD maanantai 28.9.2020

WOD maanantai klo 9.30, 16, 17.30 ja 19: Pause clean (heavy single for the day) 7 min amrap: 5-10 ring rows 10 pistols 15 no push up burpees —– Muscle ja power klo 11 / 18.10 Back squat Bootcamp klo 8 / 17.10 / 19.10 Kehonhuolto klo 9 / 10.30 / 17 / 18.30...

WOD sunnuntai 27.9.2020

Endurance sunnuntai klo 12 ja 14: Every 10 minutes x 4 sets: 25/20 cal ski Single DB “DT” (R) 35/25 lb Single DB “DT” (L) 35/25 lb 30 double unders 500/400 m row or 25 cal run Timecap 8 minutes per set. ———– Muscle ja power klo 13 (core) ja 15...